Top Workouts For Kids

Younger generations are focusing on their health more than past generations. As a parent, it is important to encourage this type of behavior, but also take caution when implementing a training regimen. There are a lot of things to be cautious of, including the right time to get your child into working out as well as good workouts to get them going. Let this be a guide to help you assist your kids in staying safe while staying active.

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What Age Should You Start Working Out? 

Generally, according to Livestrong, a child can begin to work out with weights at the same time he/she is ready for organized sports. This means, they must be able to follow directions, understand proper form and adhere to safety procedures, including always warming up before and cooling down after. For most kids, this readiness occurs around 7 or 8 years old. The American Academy of Pediatrics Council on Sports Medicine and Fitness warns against weight training before this time because the balance and body control skills are not yet fully developed.

No matter his/her age, a child should start with light weights and focus on repetitions. However, more than age, the beginning weight will depend on the child’s strength ability. The repetition rule is the same for all children — if a child can’t do eight reps with the weight, it’s too heavy. After a child successfully performs 15 reps, he can progress to a weight 10 percent heavier.

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Fun Workouts For Kids 

When deciding on workouts for your children, you want to build good habits. It is important that they are entertained and very in tune with what they are doing. There’s no set workout to do, but Livestrong gives multiple ideas for you!

Obstacle Courses 

Kids love fun, and obstacle courses are a creative way to get them motivated and moving. Obstacle courses are simple to set up at home, the park, the playground or the beach, and you can use a variety of things as equipment. Make each obstacle fun and challenging and keep the game going for 15 to 30 minutes. After you come up with a few courses have the children make up a few and participate with them.

Strength Training 

Strength training with light weights and body resistance exercise is effective and safe for almost all healthy children. Strength training promotes healthy bone growth, improves self-confidence and improves muscular fitness and motor fitness performance, according to the American Council on Exercise. Equipment such as light medicine balls, resistance bands or tubing or light dumbbells are easy and fun for children to use. When children are working out with weights for strength training, it is important to ensure that all major muscle groups are worked equally in a balanced, full-body workout. It is recommended to talk to your child’s doctor prior to beginning a strength training program and to have a certified personal trainer help to set up a customized program.

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Workouts for Kids 10 and Up 

Here is a good workout from Xtrainer for kids who are starting to get into working out. These will help them ease their way into the world of training.


  • 5×5 Barbell Squat
  • 3×20 Dumbbell Lunges (10 on each leg)
  • 3×15 Exercise Ball Crunch (add weight as needed)
  • 2×10 (Each side) Side Bends
  • 2×10 (Each side) Seated Barbell Twist (or similar)
  • Core Training Note: I leave the rest of the core training ideas up to the individual. I do this for a very simple reason. Many people complain of back pain while performing certain core exercises. It is up to the individual to find those exercises that feel safe specifically to him or her.
  • The principle I suggest is one “crunch” type movement, one “lateral” movement, and one “rotational” movement. You can see examples (in that respective order) in the “Core Training” section above.
  • 15:00 HIIT (Preferably split between 10:00 running, 5:00 something else)



  • 5×5 Barbell Bench Press
  • 4×8 Shoulder Press (Perform standing)
  • 3×8 Seated Triceps Press
  • Core Training
  • 10:00 HIIT



  • 5×5 Deadlifts
  • 5×5 Pull-ups (w/added weight)
  • 3×8 Barbell Rows
  • 3×5 Hang Cleans
  • Optional: Curls and grip/forearm training of any sort.
  • Core Training
  • 10:00 HIIT


  • Today, do whatever exercise pertains to your sport directly.



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Exercise for Kids at Home

Fitness Blender has three different games that last roughly 5 minutes a piece. A warm up and cool down is included. You aren’t going to need any equipment for this routine.

Red Light Green Light – When we say “Red Light,” stop whatever exercise you are doing and freeze. When we say “Green Light,” go right back into the exercise.

Jump or Drop – We will be doing repetitions of a regular exercise, but when we say “Jump,” you have to stop what you are doing and jump up as hard as you can. When we say “Drop,” stop what you are doing and drop to the floor in a high plank as if you were going to do a push up.


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Workouts for Kids Who Play Baseball

For young baseball players, staying in shape is key. Like anything, building good habits at an early age will benefit the players for the rest of their lives. Along with this workout, it is important to teach them the proper way to eat so they keep their nutrient levels up as they keep growing.

We’ve brought you a great workout for young baseball players from our Baseball Workouts post earlier this month.

Starting Out: Upper-Body Strength

Alternating one-arm push-ups: 3 x 8-12 reps

Overhead wall ball throws: 3 x 15 reps

Skill Work: Long Toss

Long toss is considered one of the best drills to build arm strength.

The following is a three-week program keyed on increasing distance:

Week 1 (Throw 3 times per week)

  1. 3 minutes at 60 feet Rest 3-5 minutes
  2. 3 minutes at 75 feet with a crow hop

Week 2 (Throw 3 times per week)

  1. 3 minutes at 60 feet
  2. 3 minutes at 75 feet with a crow hop
  3. 3 minutes at 90 feet with a crow hop. Rest 3-5 minutes between sets

Week 3 (Monday and Friday)

  1. 3 minutes at 60 feet
  2. 4 minutes at 75 feet with a crow hop
  3. 3 minutes at 120 feet with a crow hop (Tuesday and Thursday) 45-180 feet x 12 minutes (Wednesday) 45-90 feet x 10 minutes

You know your child better than anyone else. You know their strengths and weaknesses, mentally as well as physically. It is ultimately up to you to decide what the right course of action for them is. This is a good guide with workouts for kids, but it is encouraged that you change and tweak it where you see fit. Form is so much more important than weight, make sure you are nailing this down early on. It is nice to put more weight up, but it can be damaging for your body and leave your kids with injuries they’ll carry for life. If you know of any other good workouts for kids feel free to share with us!

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